I m a little obese, how to practice 20

I think **first of all, we must have the right mentality, not blindly**. As long as it's not particularly overweight, there's no need to deliberate**, maintain a normal diet, keep a happy heart, and don't feel inferior, that's fine (if you think I'm talking nonsense, then ignore it).

There is no quick way to be bad for your health, practice yoga!

You've said it yourself, so what can I say?

All it takes is a pair of dumbbells, a systematic exercise plan, and perseverance to succeed. You are a beginner, arrange a beginner fitness plan for you, and there will be unexpected results after a few months of perseverance, and I wish you an ideal body as soon as possible.

On Monday, chest + triceps training.

1) Dumbbell bench press 10-12rm x3 set.

2) Dumbbell Flying Bird 10-12rm x3 set.

3) Push-ups 15-20 (times) x4 sets.

4) Seated single arm neck and back arm flexion and extension: 8-12rm (times) x3 sets (5) Vertical arm flexion and extension: 8-12rm (times) x3 groups Wednesday, back + biceps training.

1) Dumbbell Row: 8-12rm (times) x4 (2) Pull-up Wide Grip: 8-12rm (times) x4 (3) Pull-Up Narrow Grip:

8-12RM (times) x4 (4) Push-up Curls: 8-12RM (times) x3 sets (5) Standing Dumbbell Hammer Curl 8-12RM (times) x3 sets (6) Seated Dumbbell Alternate Curls: 8-12rm (times) x3 sets Friday, Leg + Shoulder Training Day.

1) Dumbbell squat 8-10rm (times) x3 sets (2) Dumbbell lunge squat 8-10rm x3 sets.

3) Dumbbell Lift 8-10rm x3 set.

4) Standing dumbbell press 10-12rm (times) x3 (5) dumbbell side press 10-12rm (times) x3 (6) dumbbell front flat press 10-12rm (times) x3 I wish you early success, if it is useful to you, please [choose as a satisfactory answer], give a [agree] to express encouragement. Thank you.

Fat man ** Sport:

Aerobic exercise for 40-60 minutes. Jogging for 40 minutes in a row can be done as aerobic exercise, which is defined as a heart rate of 110-140, and in terms of breathing, you don't need to gasp for breath. The duration of aerobic exercise is also to add a few minutes a week to maintain the intensity.

If you can't keep jogging for 40 minutes, you can walk briskly for a while in between.

Dietary attention: Remember to eat breakfast and do not eat 3 hours before bedtime. Generally, it is low carbohydrate, and the staple food is eaten in three meals, until you are not hungry, and occasionally you have a normal meal amount one day a week. As long as you don't eat hungry, you can't always eat less or not eat, which will reduce your metabolism, and what you want is to increase your metabolism.

Or if the total amount of food is not large, eating small and frequent meals can also increase the metabolic rate and help reduce fat. The dish is light, the oil is corn oil, the meat is fish, the fat is less, and the fruits and vegetables are well matched.

Hello, happy to answer your questions, if you have more at home, it is recommended that you do waist twists and squats, both of which can be done slowly. Insist on sweating every day for a minute or two, and it will soon have an effect.

Learn to dance, find a favorite sports hobby, like basketball or something.

**The most effective way:

How to fast**, liposuction surgery is very popular in the current society, liposuction surgery can make people fast enough, so as to extract excess fat from the human body, make people look healthier, liposuction surgery on the current medical technology in the human body without any danger.

Liposuction is a method that uses hydrodynamic liposuction (WAL) technology to decompose fat and suck out fat fragments through a small incision into the subcutaneous fat layer to achieve the purpose of the method, the operation time is short, and it usually only takes a few hours to change your fat body shape.

Liposuction** technology has been tested by a large number of clinical practices, and it is safe, fast and not**. The 360-degree overall design and ring technology can instantly create a perfect S-shaped curve for various figures such as inverted triangle, rectangle, pear, and hourglass, showing off the charming posture of the body.

Liposuction is currently a relatively safe and efficient method of fat suction. With the assistance of the electronic imaging system, the intelligent induction liposuction probe is used to suck out the excess fat in specific parts, without affecting other parts and without causing the breasts to become smaller and sagging, which is especially effective, safe and reliable.

Liposuction** works well, but you can't endlessly extract excess fat just because liposuction** is effective. The purpose of liposuction** is to sculpt the body and to achieve a well-proportioned body by removing excess fat from the area. Liposuction** is to suck out excess fat in a certain part of the body through the principle of negative pressure, and fundamentally reduce the number of fat cells, so as to achieve the purpose of local rapidity, which is more thorough than taking medication, exercise, and dieting.

If you want to be very slim, you can usually do training like running, which can consume body fat well and achieve a good exercise effect, and you can also train with this weight, which can make you lose weight well.

Insist on exercising every day, such as skipping rope, lifting dumbbells, running, and practicing yoga, these methods can make the body slimmer.

Control your diet properly, don't eat things that are too greasy and high in fat, and then stick to exercise every day, such as running more, practicing yoga and other exercises.

The first is to drink plenty of water to help detoxify the body. Second, control your diet, control it properly, and don't blindly diet. Third, eat more high-fiber vegetables and control sugar intake. Fourth, we should insist on exercising and formulate a reasonable exercise plan.

Do long-distance running workouts to be able to go faster**. Long-distance running is an exercise that involves the muscles of the whole body, so if you want to be fast**, you can do long-distance running.

When exercising, you must pay attention to the combination of aerobic training and strength training, and be sure to eat less greasy food.

The first point should be running, such exercise, through the movement of running, can quickly metabolize the body's calories, that can make you lose weight quickly, the second point should be a kind of stretching of the body, through the way of stretching, the muscles on the body can quickly shrink fat, good metabolism, can quickly slim down.

People with obesity of the first and third degrees should not follow the normal way

This kind of people are actually very difficult to walk, let alone want to run for a long time like a normal person, so this kind of people if they follow our general method, it may have great harm to the body, these people should pay attention to the most is step by step, start with walking, if some necessary, even take liposuction and exercise combined, in short, this kind of people are not recommended to use normal people's practice intensity.

Second, the methods and methods of exercise for men and women are also different

Girls should pay more attention to the maintenance of the figure, not only pay attention to a single way of exercise, such as light running, in that case, your weight is indeed slimmed down, but the thighs will also become thicker, this body distribution is uneven, you should need to add some auxiliary training to optimize the body after running; In addition, girls need to contraindicate taking **medicine**, which is easier than exercise**, and the exercise intensity is much smaller than that of the first time**, but this intensity gap is relatively large, and it is generally displayed with athletes; However, the drug is very harmful, and it may lead to serious endocrine disorders, health warnings in various organs, and the strength is very large, in addition, this kind of drug is unable to eliminate the content of visceral fat, that is, even if you lose weight, fatty liver is still fatty liver.

Third, people with thin bodies do not pay attention to ** and pay attention to shaping

People with a thin body, many people say that they want to eat more meat, in fact, the advice here is to supplement with exercise and protein, in the case of restoring normal body shape, carry out the necessary shaping, this is generally for girls, the protruding place is protruding, the concave place is concave, these are not you can eat some meat or something, you need to be assisted by fitness exercise to be able to complete, so many thin people, in order to have a good figure, eat more, the result of the body shape has changed, in fact, it is the reason for no fitness.

Fourth, it is not recommended to exceed the health limit if you exercise moderately

Generally, normal people exercise and walk 6000-10000 steps, and the people who carry out ** can appropriately increase this limit, but remember, do not seriously exceed the physical load, in that case, it will first cause damage to the striated muscles, kidneys, etc., on the other hand, although the effect of this exercise is obvious, but the strength will be greater than normal, even if you really want to do this, all kinds of nutrition must keep up.

I am 155 tall and weigh 146, and in terms of body proportions, I should be considered moderately obese.

First of all, dieting is not a consideration, it is very stupid to give up food for the sake of figure, I will not do it, so I start with exercise. In addition, my house is relatively small and poor, and I don't invest too much money in fitness, so I can only do it in the most economical way.

Thick waist: In response to this shortcoming, I set myself the task of doing 200 sit-ups and 100 push-ups a day. Sit-ups can exercise the abdominal muscles, which can reduce the fat in the abdomen, so as to achieve the purpose of slimming the waist.

Push-ups can stretch the abdomen and make it firmer, so as to avoid problems such as pleating.

Thick legs: In view of the disadvantage of thick legs, I gave myself the task of running 5 kilometers a day, except for commuting to catch the subway. Go for a 40-minute jog and take 20 minutes to do a 20-minute leg raise. Running burns fat, and high leg lifts stretch the muscles in your legs.

Thick arm: Thick arm is mainly manifested in the upper arm, in this problem, I choose to use a 720ml bottle of mineral water as a dumbbell, one in one hand, 30 minutes a day, after a month, it will be effective, once in a month, the weight dropped from 149 pounds to 113 pounds. That month was in **.

Big breasts: Big breasts, I haven't found a solution to this problem, I heard that drinking coffee chest will make it smaller, and then I entered a coffee company, in which there is coffee every day, coffee varieties are available, Italian espresso, there are also Yirgacheffe, **Mandheling, Colombia, Blue Mountain, these are all drunk every day, I have worked in the company for nearly two years, and the cups I bought before are finally not suitable! I'm going to buy a bigger ......

According to the above practices, you can lose weight, you can lose your waist, you can lose your legs and arms, but you can't lose your chest. So if you have a big chest, don't drink coffee as much as possible.

Besunyen Changjing Tea has always advocated a green and healthy way to integrate herbal health into the best steps. A small pack of Changjing tea, all made of green tea and pure natural herbs, contains a combination of "green tea + lotus leaves" can help people effectively eliminate fat, with cassia seeds and other herbs to smoothly discharge the accumulated toxins in the body, and obtain an ideal figure. Not only that, Besunyen Changjing Tea also has a good nourishing effect, which can prevent symptoms such as dull yellow complexion and malnutrition caused by excessive **, and truly achieve healthy and safe reduction!

Thinness may be due to genetics, metabolism and so on, but of course, you can make your body more focused on the sensitive and toned by exercising. You can do exercises with bodyweight, push-ups, crunches, and more.